Mike's 5-3-1 Fullbody Routine

[tank]

Me neither. Keep up the smart training and those numbers will fall.

[BigJosh]

Mike lift. Mike smash PRs. Mike do serious work.

[Squatter]

Bada BOOM (Great squat PR!!), Bada Bing, Bada BOOM( Even greater Bench PR!!)

I also have some issues with form consistency. I reckon I am normal!!

[Kuytrider]

As more experienced lifters than us always say Mike, confidence is everything in squats. Your attitude will add pounds to that bar and reps to every set. Go get 'em

[markievicz]

delighted to seem some solid PRs in here Mike

nice going

[ravimolasaria]

Originally Posted by MikeM

Oh yeah mab, I'm way stronger than back then already! I'm blowing way past 1000, it'll be 1100 easy by end of year. I don't know about Steve's faith in my repping 300 squats for 10 in a month, but I'll be repping that much by the end of the summer. That's my goal. I'm on a mission to squat 405, Tank. That's it, no chance I'm stopping before that happens. I really think squatting almost everyday is a huge boost towards that goal. 3 times a week in the gym, but 20 rep BW squats or squat jumps on the off days, and I'm telling you, I am lightyears more confident in my squats.

Now, bench press and deadlifts I can see myself repping out those pretty soon as I have figured out some form flaws that were holding me back. I'm going to rock those lifts this year too once I am more consistent in my form in them.

I know it sounds cocky or whatever. But I am just so confident the numbers will fall. I have to just put in the work and stay healthy. I love the gym and god willing I stay healthy. I'm going to get there.

And god willing Tann has another uncle as this thread will drop into the nether world unless someone posts tomorrow!

BTW, the move will be to Richmond Va. In middle June. Anyone know any gyms around there?

stay there Mike and the numbers will fall ...

[MikeM]

Thanks, fellas! One more step toward the goals today. Was a bit of a grind for some reason today, but I got good stuff done so no complaints.

Thursday, cycle 2 week 1

Warmup was walking to the gym carrying my 40 pound daughter most of the way as wife took car keys to work by mistake. And let me tell you, the walk/carry home was absolutely brutal!

Swings:
3x 10x 25

C+ OHP: (rack occupied. 1 clean 5 OHP)
5x 110, 115, 125 (ties PR)*

C+ Front Squat:
1x 3x 150
Front Squat: (rack available)
4x 3x 150 (reps and sets met, add 5)

C+Push Press: (1 clean reps 5 PP)
5x 115, 135

Deadlift:
5x 250, 265
8x 280 (PR)

Chinup negatives:*
1x 8x BW
Lat Pulldown:
4x 8x 145
ss w/Step ups: 3x 10x 50 (reps per foot, 25 in each hand, box just below knee)

Plank:
3x 1min.
ss w/ back yoga and some shoulder stuff

*I figured out why OHP is so hard after cleaning the bar. When I rack a clean, it's on my shoulders elbows up and that's fine for a push press or a front squat, not so good for a military press. So, I tried jiggering it around to get my elbows down, but that takes energy away from the lift. Anyway, bottom line is that today's 5 with 125 was a hell of a lot harder than when I set that PR a couple months ago off the rack. So, I am pleased even though it's not a straight up PR. (Excuses, excuses, I know! )

Chuffed about those deadlifts too as I got a rocky start to those, probably all those cleans beforehand, anyway it got better as I went along.

Chinups, I've decided to do a program I got from Scooby where you do negatives to build up your strength. So I hold those negatives from the top for a good 2 sec. each. First set took everything I had, so dropped down to Lat Pulls to finish up. I'll work into those.

And finally, I dropped Dips as the dip bars at my gym don't work well for me. I think they are too far apart or something. I notice I get pains in my collar bone during and especially afterwards. Besides, I wanted to add in a posterior chain finisher anyway. So, it's win win with the step ups. But need to set the box higher next time.

Enough rambling. Good stuff for a low energy day.

BtB, you go to school in Richmond? Curious if there's schools to go to, or to avoid, as I will have a first grader and a soon to be kindergartner that we need to find a school for next fall.

[tank]

Great work as usual, Mike. Congrats on the PR buddy.

[big_swede]

Good training Mike!

[BendtheBar]

8x 280

Super duper.